CrossFit Fixx – CrossFit
Warm-up
Warm-up (No Measure)
3 SETS (7:00 CAP)
1:00 Row
8 Bootstrappers
8 Deadbugs
8 Up-Downs
8/8 DB Arnold Press
Strength
Metcon (Weight)
ON A 15:00 RUNNING CLOCK…
Build to a Heavy 5-Rep Push or Split Jerk*
*Option to use either or both Jerk Options within same set.
(Score is Weight)
Workout
“PUSH. PULL” (Time)
PUSH.PULL.
For Time*
3-6-9-12-9-6-3
Push Jerk (155/105)(135/95)
*15 Cal Row after every set.
-15:00 Hard Cap-
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY
5:00 Nasal Breathing Row (EZ)*
*To be performed ASAP after completing the workout.
(No Measure)
